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30 Minutes to Muscle – Bi’s and Tri’s

December 9, 2014 by Karen Leave a Comment

You’ll be tired mid way through this one, so you might want a strong cup of coffee or preworkout drink prior. To fit this one into a 30-minute window, there’s  just enough time for short break intervals (1 minute) and stretches in between sets as needed.

4 Supersets of:
Standing alternating dumbbell curls using ascending weight and decreasing reps
(e.g., 25lbs-15 reps, 30lbs-12 reps, 35 lbs-10reps, 40lbs-8 reps)
with
Seated dumbbell one arm tricep extensions
(e.g., 10lbs-15reps, 15lbs-12reps, 20lbs-10reps, 25lbs-8 reps)

3 Supersets of:
Straight bar curls
with
Close grip bench press

3 Supersets of:
Dips with bodyweight
with
Standing dumbbell hammer curls

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About Us

All our Boys

Karen Rodgers is a mother of twin boys, wife, and speech language pathologist for the Champlain Valley School District in Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

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Better Know a Lift – The Bench Press

5AM Arm workout. Done!

30 Minutes to Muscle : Chest Day

Back and Bi’s

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Christmas Season – Tchaikovsky’s Nutcracker

Managing “Behavior”

Oh Snap! – A Review

Kid’s Who Say, “I can’t”.

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